Into the Storm Learning to Recognize and Navigate Fight-or-Flight Energy
There are moments in life when we feel the pressure rising — an edge of irritation, a rush of adrenaline, a tightening in the chest, a quickening of breath. These are signs that our nervous system is heading into the storm.
The storm is sympathetic activation — our body’s natural response to stress. It’s not a failure or flaw. It’s biology. A signal from deep within that says, “Something isn’t safe. Prepare to fight. Or run.”
We travel these sympathetic pathways — of anger, of anxiety — as our nervous system attempts to protect us. These survival energies are powerful, and in modern life, they’re often triggered not just by danger, but by overwhelm, deadlines, family tension, social pressures, or internalized expectations. The more we understand the terrain of our own storm, the better we can navigate it.
Recognize the Signs
Awareness is the first step. The body speaks before the mind catches up. You might feel:
Anger building — a clenched jaw, rising heat in the chest, a need to raise your voice, tighten your fists, or push back.
Anxiety flooding — butterflies in the stomach, shallow breath, racing thoughts, an impulse to withdraw or “fix” everything now.
Each of us has a unique fight-or-flight signature. Get to know yours.
The Fight Response
Ask yourself: What makes me want to fight?
It might not be physical, but you may feel the urge to argue, assert control, shut someone down, or assert your boundaries forcefully. These reactions often come with a sharp edge. The body feels electric. Thoughts race. You may feel justified, even righteous. But pause. Listen.
What is your body trying to protect?
What are the emotions underneath the fire?
The Flight Response
Ask yourself: What makes me want to flee?
This may look like avoidance, distraction, perfectionism, overworking, or emotional shutdown. You might scroll, escape into fantasy, or leave the conversation entirely. The body might feel restless, panicky, or untethered. Notice the impulse to not be here.
What feels too much to hold?
What are you afraid will happen if you stay?
Returning from the Storm
Awareness is not a one-time lesson — it’s a practice. We won’t always catch it in time. But every moment we do notice that we're stepping into fight or flight is an invitation to pause, breathe, and gently shift.
Maybe we:
Place a hand on our heart.
Slow our breath.
Say, “I’m feeling overwhelmed right now.”
Take a break, not to escape, but to soothe.
The more we attune to these patterns, the more agency we have. We learn to ride the waves of sympathetic energy without getting lost in them.
You are not broken. You are responding.
And in that response, there’s wisdom. When you learn to recognize the storm, you also learn how to come home to yourself.
